Dr. Martin graduated from Laurentian University in 2004 with a Bachelor of Science in Nursing.After relocating to Toronto, she worked in the acute care psychiatric unit at St. Michael’s Hospital, where she also completed a nursing fellowship.Dr. Martin went on to pursue her training as a naturopathic doctor at the Canadian College of Naturopathic Medicine, where she graduated in 2009.

Dr. Martin began her naturopathic practice at Fusion Chiropractic & Integrative Health in Toronto, where she works alongside other integrative healthcare providers.She has pursued additional training in clinical nutrition, women’s health and perinatal care, pediatric care, and mindfulness based clinical skills.Dr. Martin devotes her practice to helping women and their families to improve their health and wellbeing.

Dr. Martin is licensed to practice Naturopathic Medicine in Ontario, where she is a member of the College of Naturopaths of Ontario.She is also a member of the Ontario Association of Naturopathic Doctors, the Canadian Association of Naturopathic Doctors, the Pediatric Association of Naturopathic Doctors, and the Association of Perinatal Naturopathic Doctors.

Magnesium is an important mineral for children’s overall health. It’s involved in over 300 types of reactions in the body including energy production, regulating the functions of the muscles, nerves and heart, regulating blood pressure and blood sugar, and helping to maintain a healthy immune system. (Yes, it’s that important!)

Unfortunately, between two and fifteen percent of the general US population has a magnesium deficiency, and only about a third of Americans are consuming the recommended daily intake. With nine out of ten kids not eating enough vegetables, it’s not surprising that they may not be getting enough magnesium in their diets. Diets containing empty calories from processed foods, sugary drinks and sodas can contribute to not getting enough magnesium from the diet.

The most common symptoms of magnesium deficiency include:

Agitation

Anxiety

Confusion

Fatigue

Headaches

Heart rhythm abnormalities

Insomnia and sleep disorders

Irritability

Loss of appetite

Muscle spasms and weakness

Nausea and vomiting

Personality changes

Poor nail growth

Restless leg syndrome

How much magnesium does your child need?

The Food and Nutrition Board at the Institute of Medicine sets the recommended dietary allowances for magnesium, which is the level considered to be sufficient for most healthy individuals. Here’s what they recommend:

0-6 months: 30 mg (this level is considered to be an adequate intake)

7-12 months: 75 mg (this level is considered to be an adequate intake)

1-3 years: 80 mg

4-8 years 130 mg

9-13 years: 240 mg

14-18 years, female: 360 mg

14-18 years, male: 410 mg

Children who are experiencing health concerns or taking medications, may have a higher need for magnesium.

Magnesium’s Role in Mental Health

Magnesium seems to play a few valuable roles in mental health by affecting various brain signaling chemicals known as neurotransmitters. Magnesium also plays a role in nerve functioning and supporting a healthy mood. A few of the ways that magnesium contributes to mental wellness are outlined below.

Stress and anxiety and mood

There is a link between magnesium deficiency and stress. People with less magnesium tend to have more negative stress symptoms. When stress increases – whether it’s physical or emotional stress – so does the body’s need for magnesium. In people living with chronic stress, low magnesium has been linked to an increased stress response.

Researchers think that magnesium reduces the activity of stress hormone related systems in the body, which might explain some of its calming effects. One study in particular looked into the effects of magnesium in students during exam periods. The students were found to have increased anxiety during exams, which was related to a reduction in magnesium by the body – this suggests that there is a greater need for magnesium during stressful situations. Clinically, I’ve found magnesium to be very helpful in treating children who are experiencing anxiety and elevated stress.

Early research is showing magnesium to be beneficial in the treatment of tension headaches in children, which isn’t surprising considering its ability to reduce stress hormones in addition to its role in muscle relaxation.

Magnesium has also been show to be helpful for depression. Inadequate magnesium seems to contribute to depression by reducing serotonin levels, the brain’s key natural antidepressant.

Attention, concentration and learning

Magnesium deficiency has been linked to anxious restlessness, fidgeting and learning disabilities in children. Deficiency was also found to be more frequent in children with Attention Deficit Hyperactivity Disorder (ADHD) than children without ADHD. The use of daily magnesium supplements resulted in a significant decrease in hyperactivity compared to kids who weren’t treated with magnesium. More studies have shown improvements in behaviors with vitamin B6 and magnesium supplementation. Magnesium also seems to enhance learning and memory in animal studies, but human studies are needed.

Sleep

Magnesium seems to play a role in sleep quality in human and animal studies, and a magnesium deficient diet has been linked to reduced sleep quality. In newborn infants, magnesium increased the length of deep sleep; in young and older adults it is known to positively effect sleep, including restorative sleep. How many of us wouldn’t benefit from more restful sleep!?!

One of the safest ways to obtain magnesium is through the diet. Legumes, nuts, seeds and grains are some of the richest sources of magnesium.

Here are a few of the best food sources of magnesium:

Beans and Legumes (cooked)

Serving Size

Magnesium in mg *

black beans

½ cup

60

edamame (steamed green soy beans)

1/2 cup

54

green peas

1/2 cup

28

kidney beans

1/2 cup

37

lentils

1/2 cup

35

lima beans (also known as butter beans)

1/2 cup

40

navy beans

1/2 cup

48

pinto beans

1/2 cup

42

Nuts and Seeds

Serving Size

Magnesium in mg *

almonds, dry roasted

1/4 cup

96

almond butter

1 tbsp

45

brazil nuts, whole

1/4 cup

125

cashews

1 oz

83

cashew butter

1 tbsp

41

chia seeds

1 oz

95

flax seeds whole/ground

1 tbsp

40

hemp seeds, shelled

1 tbsp

70

peanuts, dry roasted

1/4 cup

65

pistachios, roasted

1/4 cup

33

pumpkin seeds (shells removed)

1/4 cup

191

pumpkin seeds (shells removed), roasted

1/4 cup

162

sesame seeds, toasted

1 oz

101

sunflower Seeds

1/4 cup

113

walnuts, raw

1 oz

42

Grains (cooked)

Serving Size

Magnesium in mg *

amaranth

1/2 cup

80

brown rice

1/2 cup

43

buckwheat

1/3 cup

29

millet

1/2 cup

38

oats

1/2 cup

32

quinoa

1/2 cup

59

Vegetables and Fruit

Serving Size

Magnesium in mg *

banana, mashed

1/2 cup

30

collard greens, cooked

1/2 cup

20

spinach, steamed or boiled

1/2 cup

78

squash, butternut, cooked

1 cup

59

squash, acorn, cooked

1 cup

88

swiss chard

1/2 cup

75

Meats, fish and poultry

Serving Size

Magnesium in mg *

beef, extra lean ground, cooked

3 oz

20

tuna

4 oz

47

turkey breast, cooked

1 oz

27

Other

Serving Size

Magnesium in mg *

molasses

1 tbsp 1 tsp

48

16

* Levels are approximate and adapted from the USDA’s National Nutrient Database for Standard Reference Release 28.

Many cereals, whole grain products, milk alternatives (soy milk, almond milk, etc) and fortified yogurts are sources of magnesium. Refer to the product labels to find out how much magnesium they contain.

Dealing with a picky eater or little food connoisseur? No worries – you can sneak magnesium rich foods into meals that they already love!

Here are a few tips:

Choose products made with whole grains over those made with refined white flour. When grains are overly processed, a lot of the key nutrients, including magnesium, are lost.

Thicken soups, sauces and stews with cooked and pureed beans, or red lentils (which dissolve when well cooked and lend a hearty texture).

Puree lima beans – known as butter beans for their buttery texture – with a bit of butter, salt and water to thin the puree if needed. They’re as yummy as mashed potatoes but packed with more protein, fibre and magnesium.

Sneak in steamed leafy greens like spinach and collard greens by them to soups and sauces. Chop, mince or puree them first – depending what type of texture connoisseur your child is. Pureed greens can be made ahead and frozen for future use.

Add mashed or pureed beans into homemade burgers and meatballs, or any beef based dishes.

Before making any changes:

This article is intended for educational purposes only, and is not intended to diagnose or treat your child. If your child has any medical conditions or food allergies, please consult a naturopathic doctor prior to making any dietary changes – a customized approach to treatment is always best. Do NOT give your child any nutritional supplements without consulting a naturopathic doctor or other licensed healthcare professional first.

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Dr. Martin graduated from Laurentian University in 2004 with a Bachelor of Science in Nursing. After relocating to Toronto, she worked in the acute care psychiatric unit at St. Michael’s Hospital, where she also completed a nursing fellowship. Dr. Martin went on to pursue her training as a naturopathic doctor at the Canadian College of Naturopathic Medicine, where she graduated in 2009.
Dr. Martin began her naturopathic practice at Fusion Chiropractic & Integrative Health in Toronto, where she works alongside other integrative healthcare providers. She has pursued additional training in clinical nutrition, women’s health and perinatal care, pediatric care, and mindfulness based clinical skills. Dr. Martin devotes her practice to helping women and their families to improve their health and wellbeing.
Dr. Martin is licensed to practice Naturopathic Medicine in Ontario, where she is a member of the College of Naturopaths of Ontario. She is also a member of the Ontario Association of Naturopathic Doctors, the Canadian Association of Naturopathic Doctors, the Pediatric Association of Naturopathic Doctors, and the Association of Perinatal Naturopathic Doctors.

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